Level of Carbs in Indian food.

Following is the list of Indian food items that equals 15 gram of carbohydrates. One can select the varied items following the meal plan given earlier.The quantities given below are approximate values and the effect of glucose level might vary for different persons.
Dairy
Milk 1 cup (236 ml)
Kadi 1 cup
Lassi (plain) 1 cup
Yogurt 3/4 cup
Paneer 4 small cubes
Buttermilk 1 cup.


Bread / Pasta / Rice ( the quantities shown is for cooked food only)
Roti / Chappathi 1 (7" diameter)
Naan 1/4, (8" *2")
Paratha 1 no.(6" diameter)
Phulka(thin) 3nos (6" diameter)
Rice 1/2 cup cooked
Khichiri / upma 1/2 cup
Dosa 1/2
Idli 1 no.
Potatoes 1/2 cup
Peas 1/2 cup
Popcorn (no fat) 3 cups
Jowar 1 thick(4" diameter)
Bajra 1 thick (4" diameter)
Poha 1/2 cup
Sabudhana 1/2 cup
Pita bread 1/2 (6" diameter)
Tortilla 1,(6"diameter)
Whole wheat bread 2 slices
Cereals 3/4 cup
Pasta 1/3 cup
Kurnural /Pori /Rice puffs 2 cups
Pav 1
Marie biscuits 4 -5


Protein
Egg 1
Chicken 3oz
Lamb 3oz
Seafood 3oz
Peanut butter 1 tablespoon
Dried peas 1/2 cup
Cheese (made in pasteurized milk) 1 oz

Dal
Moong 1/2 cup
Masur 1/2 cup
Tuar 1/2 cup
Urad 1/2 cup
Yellow Dhokla 4 pieces (no vaghar)
Yellow Dhokla 1 piece 2"x2"
Whole pulses 1 cup(usala, chowli, rajmah, matki, green watana, white watana)
Peanuts 10 nuts
Almonds 6 nuts
Cashews 3 nuts.

Fruit
Small yellow or Green Banana 1
Small mango 1/2
Small Papaya 1/2
Cantaloupe 1 cup cubes
Watermelon 1and1/4 cup
Small Grapes 17
Pineapple 1/2 cup
Small Orange 1
Small Plum 1
Raisins 2 tablespoons
Figs one and a half to 2 medium
Fruit juice(without sugar) 1/4 cup
Small Chikoo 1
Small Pear 1
Small Apple 1
Dates 3

Vegetables
Non- starchy vegetables listed below can be had as much as one wants provided they are simply boiled and garnished.Adding flour or any starch to the veggies will limit the amount one can consume.
Saag
Okra
Green Beans
Cabbage
Bell Peppers
Bitter Melon
Beet root
Cauliflower
Eggplant
Spinach,palak
Methi
Mushrooms
Kand
Lettuce
Other leafy vegetables.

Fats, Oils - Will add calories; use only in small amounts.
Ghee 1/2 teaspoon
Oil 1 tablespoon
Butter 1/2 teaspoon
Coconut 1/2 teaspoon

Tip: In any food item,take a look at the "Nutrition Facts" label: if the Dietary Fiber is more than 5 grams then you can subtract every excess gram from the carb value.

If one eats more vegetables and proteins she can escape eating just a little bit more carb.Drink a lot of water.

Burn calories by regularly going for slow walks.

(Material in this post came to my attention via this link)